Good workout for a small pool.
WARMUP: 800
With fins:
80 dolphin
120 back
80 flutter
120 back
80 dolphin
120 free
200 EZ breast kick all positions
PULL: 400
400 pull, breathing every 2…every 5. Every 5th length is breaststroke pull.
TETHER SET: Approx. 1800 equivalent
Used a long-belt slider that is very thick — not much stretch, lots of resistance. I pretty much stayed in one place when I was doing the swimming in this set.
With fins, push off and take 100 strokes of Body-Dolphin Breaststroke, focus on fast hands and the connection between sternum and hips. Tried for a big hip motion.
With pull buoy, push off and take 75 strokes of whole-stroke breast, focus on big hip motion and getting shoulders into streamline on every stroke.
With just the tether, swim 10 strokes free, then take do flutter kick for ten breaths, then take 20 strokes free.
Repeat the freestyle, kick, freestyle effort.
With fins, push off and take 75 strokes of Body-Dolphin Breast, with same focus as above.
With pull buoy, push off and take 50 strokes of whole-stroke breast, focus on fast hands and big hips.
With just the tether, do two repeats of the freestyle-kick-freestyle effort.
With fins, push off and take 50 strokes of Body-Dolphin Breast. Big hips. Crank the last 10 strokes.
With pull buoy, push off and take 25 strokes of whole-stroke breast. Crank it.
With just the tether, do two of the freestyle-kick-freestyle efforts.
Total Yardage: Approx. 3000
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